WODconnect

Just what the doctor Rx'd Workouts

Need a training program?

We have tens of training programs focusing on different aspects of the sport. If you are looking for additional challenge or to fix a weakness, check out our training programs!

Training programs

  • Superkids 10-13 v WOD Workout

    For time 5 rounds

    7 DB push press
    9 DB front squat
    7 Toes to bar

  • metcon Workout

    3 Rounds:
    7 Squat Snatch 185/135lbs
    100 Double Unders

  • 08/03/2018 Workout

    1 - 5' Jump Rope + 2x 5HS Entries + 10 Bumper GTO

    2 - Skills
    Hand Stand Push Ups/ Hand Stand Walk

    3 - EMOM 16'
    - 10 HSPU
    - 80 singles/40 DU
    - 8/10 Burpees Box Jump Over
    - 12/15 GHD Back Extensions

  • Rowling Workout

    10 Attempts
    Row 100m exactly
    you can only do FULL strokes
    however many metres you are over or under, complete the following
    1m = 1 Burpee

  • Endurance Workout

    • 45 Min of:
    Row
    250 m @ 60% MHR
    250 m @ 70% MHR
    250 m @ 80% MHR
    250 m @ 90% MHR

  • Different Workout

    2 min max effort handstand hold (accumulate as many seconds as possible)
    1 min rest

    6min AMRAP
    10 T2B
    20 doubleunders
    10 kettlebell swings 24kg/16kg
    1 min rest

    2 min max effort handstand hold (accumulate as many seconds as possible)

  • Endurance Workout

    45 Min of:
    Row
    500 m @ 60% MHR
    250 m @ 80% MHR
    500 m @ 70% MHR
    250 m @ 90% MHR

  • Superkids 7-9 v Taito Strength

    Sumodeadlift, 5 x 7

  • TTP SPP week 1 Strength

    120 min

    1.Strength

    A. Alternate A1 / A2 for 10 rounds – Perform deadlift and strict HSPU as a superset (move from deadlift to HSPUs as soon as possible), start a new superset every 2 minutes.
    A1. Deadlift – 3 @ 70-75%
    A2. Strict (deficit) HSPU – 3 to 5
    Abmat + 5 kg plate 5 x 3 reps
    Abmat + tk 5 x 3 reps

    1. Conditioning

    Warm up
    A. Assault bike or row, progressively harder pace for 6 minutes
    B. Movement flow of your choice from the video library
    Repeat part A after the movement flow

    C. Prep all of the movements in the main conditioning piece of the day

    D. Perform one practise round of (70-80% effort):
    10 Calorie row
    20 Double unders
    10 Wall ball @ 9/6kg (20/14lbs)
    8 Power snatch @ 35/25kg (75/55lbs)
    8 Box jump over @ 24/20”
    8 Toes to bar
    8 Thruster @ 35/25kg (75/55lbs)
    8 Pull up
    8 Bar facing burpees

    Rest as needed (2 – 5 minutes), then begin the test

    Main conditioning piece (Lactate Threshold, Aerobic power test)

    A. In a 20 minute window (for max rounds and reps in the last part)

    3 Rounds of
    30/24 Calorie row
    60 Double unders
    30 Wall ball @ 9/6kg (20/14lbs)

    THEN

    6 Rounds of
    8 Power snatch @ 35/25kg (75/55lbs)
    8 Box jump over @ 24/20”
    8 Toes to bar

    THEN in the remaining time, AMRAP

    8 Thruster @ 35/25kg (75/55lbs)
    8 Pull up
    8 Bar facing burpees

    Result: 2 rounds + 1 T2B in second piece
    HR 183/190

    3.Strength
    B. Alternate B1 / B2 for 3 rounds
    B1. Front rack walking lunge – 8/side @ AHAFA, rest 1m before B2 >
    Bicep curl 20 20 15 lbs
    B2. Single arm DB row – 8 to 12 @ AHAFA, rest 2m before B1
    35 35 35 lbs

    4.Cool down
    A. 5 minutes light easy jog/walk with nose breathing.
    B. Lunge Flow

  • Gymnastic strength Workout

    • Death by:
    Strict Handstand Push Ups
    1 rep al min 1, 2 reps al min 2, 3 reps al min 3 ecc. Sino a quando non riesci più a rimanere dentro
    al tempo.